https://www.youtube.com/embed/aBLa3m13Ito
Hello friends and not-yet-friends, Today we’re making a deliciously
fluffy high protein bread loaf for all your keto-friendly sandwich
needs thanks to your lovely requests. I’ll get in-depth on each
ingredient, the macros, and more. But first, let’s get this bread dough made, risen, and in the oven ‘cause not everyone
wants to get into the weeds with me. Into my pre-warmed stand mixer bowl, I’ll
combine warm water at 110°F with the enemy. I mean, in this case,
actually maple syrup. The trick is, you’re not really going to eat the sugar. The yeast is going to get to it first. Let that yeast bloom for about 5 minutes. These bubbles let you know:
it’s passed the gas test.
Then in go freshly ground golden flax seeds, ground up oat fiber, vital wheat gluten which is the
isolated protein part of wheat, and salt. Stir slowly at first until the dough is formed. Then ramp up the speed to 3 and let
the machine do the work for 8 minutes. While technically possible, don’t do this
manually if you want to hang on to your sanity. But then again, there are no rules.
Except afterwards, don’t let this proof like
you would a regular batch of bread dough. Get it out right away and let it rest a few
minutes while you prepare your loaf pan. Those few minutes should let this dough relax a
bit so you can go ahead and roll it up tightly. Then place it in the pan to rise to triple
in size; it takes about 90 minutes. You could cover with a damp, lint-free kitchen towel but these days I
have to use plastic because of these guys. No textile in my home can be trusted
to be completely lint-free now. After only 15 minutes, here’s the progress. Looks like we might not need the full 90 minutes but we still have plenty of time
to thank today’s sponsor, AG1. While our bread will provide
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It’s only been 45 minutes and this dough
has already tripled in size so I’ll need to preheat my oven right away. I guess
the studio was a bit warmer than usual. Before you turn that oven on though, make sure
you take out anything that shouldn’t be in there. And also adjust the racks if you need to. It takes my oven 15 minutes to come to temperature and now my keto loaf is looking
way bigger than it needs to be. I was aiming for something a bit bigger
than normal to impress you guys but now… I have regrets.
You can see it’s a little uneven and I
debated slashing it to compensate but… I made an executive decision. This loaf goes in the 400
degree oven for 40 minutes. Afterwards, it’s a monster! This is actually a brand new bread pan
that I bought after my old ones rusted out. It’s a little bigger than they were so
I multiplied my original recipe by 1.5. Looks like we didn’t need the 0.5.
It’s still soft and springy.
And looks pretty nice. Until you turn it around and
see how it’s busted up here. Don’t worry. The final recipe
that I will have linked in the description will have normal sized measurements. Not this monstrosity. But otherwise, it smells heavenly
thanks to the toasty aroma of oat fiber. Which is not to be confused with
oatmeal, whole oats, or oat bran.
Oat fiber is made from the
outside husk of oats which are completely indigestible
so it doesn’t add net carbs. Or shouldn’t anyway. I only buy the Anthony’s brand because it is zero net carb and the quality
has been good and consistent. What it does add is bulk to our dough. Too
much, however, would make this too dense. And that’s where the flax seed comes in. It adds bulk without getting too dense. And that’s partly due to its
moisture attracting quality. It’s going to help keep the bread moist and
fresh tasting for longer than regular bread. I always use golden flax seed rather
than brown because it looks nicer in the final product. And grind fresh
from whole seeds to avoid rancidity. The fact that it’s so springy and acts like
wheat bread is because of the vital wheat gluten.
It lets the bread rise and not fall. The dough is strong and flexible
enough to trap the gas that the yeast made when the fungi ate all the sugar
and generated carbon dioxide and ethanol. The ethanol evaporates during baking
leaving us with a very very low carb bread. How many net carbs per slice
will depend on how we slice it. And we can’t do that, until
this cools down completely. It’s now completely cooled
down and ready to slice. “How’s that?” It looks just like normal bread. Normal monster-sized bread with an
oversized mushroom top. But I digress. The texture is squishy but springy. It
smells like regular brown bread too. The pull apart? Look at that! How beautiful.
And the taste is like hearty brown bread. Because of the flax and oat aroma it does have that healthy kind of taste
if you know what I mean. However, fairly plain because compared to breads that have a longer fermentation time
it doesn’t have that fermented tang. But this is for sandwiches. The filling is
where a lot of the flavor is going to come. You can make the slices as
thin or thick as you like. I’m impressed by how thin I can slice
them and it holds together nicely. Finally, sandwich time! These slices are actually a ridiculous size so I’m cutting off the bottoms for
another mini sandwich later. I mean just look at this. My hand for scale.
And fyi, I have huge hands for a woman. You can’t usually tell unless I see you in
person and we compare hands side-by-side, but just trust me on this.
Huge hands, huge bread slices.
Today, we get to enjoy half an avocado, with fresh home-grown sprouts,
ground red chilies, cherry tomatoes (which are the only
tomatoes to bother with this time of year), a sprinkle of salt,
red onion, and then fragrant pecans.
Finish with mustard. And that looks like a regular sandwich, right? A regular sandwich with a lot less carbs. This way, I can have a normal looking and tasting
sandwich without causing my chronic tendonitis to flare-up. Right now, with the nutritional
support of AG1 and the anti-inflammatory effect of my plant-based keto diet, I have gone from
constant low grade pain, limited working hours, and frequent debilitating flare-ups which
feel like I have glass in my hands and arms To now, absolutely no symptoms whatsoever. I feel like a normal person again
and this is why I keep it keto. I know a lot of you who eat keto
are doing for other reasons.
Maybe to manage weight, manage appetite, and other health conditions
so you want the specific nutrition information. That is coming up right now so if you’re one of my friends who doesn’t want to
know that, thanks for watching! Please don’t forget to check out AG1 and get
your two free gifts and I’ll see ya next time. For the rest of us, it’s time for the
nitty-gritty. I’m going to base this on one loaf according to the final
recipe. Which is smaller than this monster because I don’t expect you
to make this monstrosity at home. One regular-sized loaf makes 16 decently large
slices and I’ll say two slices make a serving. According to Cronometer, two slices has
about 163 calories, 7.4 grams of fat, 17.7 grams of total carbs but only 3.7
are digestible, AKA your net carbs. The rest is fiber. This number is actually inflated however because
the sugar in this recipe will have been digested by the yeast and turned into ethanol and
carbon dioxide. The ethanol, of course, is evaporated by the baking process, and
carbon dioxide is what makes the bread puff up. But I always just leave the sugar in
the calculation because, in my opinion, it’s better to overestimate
than underestimate net carbs.
There’s a whopping 20 grams of
protein and a nice bit of iron too. Personally, I do view this as
a processed food however so I don’t like to have it all the time.
Just when the sandwich craving hits. Remember to drink plenty of water with all this
fiber to keep things running along smoothly. Speaking of running along smoothly, don’t forget to check out AG1 by Athletic Greens. It’s seriously so helpful for that purpose but also to get ton of nutrition with only 4 net carbs. And
the bonus free gifts are nice to have too.
Thank you so much for watching my friends. Please
give this video a thumbs up if you liked it. Leave a recipe request with the “#reciperequest”
if you are so inclined and bye for now!..
